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Autophagy: What is it, and how to induce it?🙌

Hello everyone! Have a wonderful and safe day 🙋🏻

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The term “autophagy” means eating thyself where “auto” is self, and “phage” is eating. The name has been there in medicine since the 19th century. But the term became quite popular among the medical community in around 2016 when Japanese researcher Dr Yoshinori Ohsumi won the Nobel Prize.

Physiologically, the term means that the body has a natural capacity to eat and clean out the debris, junk and all the unnecessary components in the cells and recycle them as newer and healthier ones for smooth functioning. It’s a form of self-preservation process that the body has an innate capacity. In this way, the toxic, inflamed cells in the body which are responsible for chronic diseases are to be recycled and self preserved to healthier cells. The ageing process slows down, the body weight can be maintained. The process is possible in case of all cells in the body, including brain cells, heart, liver, lung, kidneys and all.

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This is a natural phenomenon, which the body is capable of undergoing. But due to various factors, this bodily process isn’t so effective as it should be. The reasons are manifold like for the continuous binging of food, adopting an unhealthy lifestyle and choosing the wrong food items (high calories) to eat and so on. So, in many individuals, the process either slows down or work at a very minimal level. Therefore, there are vast dumping of debris and toxins in the cells leading to various chronic conditions like obesity, diabetes and cancers. Autophagy has received much public attention these days for its capacity to prevent diseases like cancers. But, more studies are required in this area.

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In an individual with a high carbohydrate intake of calories 300 to 500 calories/day, the process remains less effective. So, people are mainly adopting the Keto diet and lifestyle. Consuming food with healthy fats and a minimum level of carbs with increasing physical activities and short intervals of fasting induces ketosis in the body. Ketosis causes the body to use the fat reservoir for energy sources instead of carbohydrate as there is a minimum intake of sugar. Usually, the keto diet can be useful in weight loss and fat reduction, or muscle building process. Staying in ketosis can ignite the process of autophagy faster in a short interval of 12 hours.

Specific ways to ignite the process of autophagy are:

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1.Sleep: Adequate quantity of sleep daily of at least 8 hours a day is beneficial. But more than the number, the adequate quality of sleep matters. Sleep accentuates the lymphatic flow between the neurons and fastens the cleaning process of neuronal debris and plaques. So, every day you get up with a clean brain, not only helps in smooth cognitive functioning but also fewer chances of ageing disease like dementia, Alzheimer’s and Parkinson’s disease. Sleep not only promotes autophagy in the brain but also in all somatic cells, thereby cleaning toxins and debris throughout.

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2. Adopting a ketogenic diet: Not changing the diet regime drastically from high carb to low carb and high fat. Because, it may cause severe outcomes like low blood sugar, electrolyte imbalance and fatigue. Instead, keeping in mind, the body’s tolerance level, slowly making changes by lowering the intake of carbs in the diet up to 50 calories/day. Incorporating more healthy fats in the diet of 80% of the entire daily intake of at least 2000 calories/day can give good results in the body. The body slowly ignites the natural process of autophagy faster, which takes a long time with a carbohydrate-rich diet. If you want, you can get more information about adopting ketogenic diet: Click the link https://481cb43mpgt7wbgmt08k1v3k18.hop.clickbank.net/

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3.Intermittent fasting: This is itself a vast topic to discuss. It means that scheduling the meal timings in a day in between fasting intervals. The fasting period can be 8-10 hours to 14 -16 hours a day. There are some extreme methods of fasting, necessary for specific parameters to target. But for regular individuals like you and me, an early dinner or sometimes skipping a meal or fasting, a single day can be constructive. Early dinner can give us fasting of at least 10 hours every day. If you want, you can get more information on intermittent fasting : Click the link

https://ca5fc89pxgpyy9ofji3dmj4p5z.hop.clickbank.net/

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4.Exercise: Heavy intense training and practice do more harm than good. Instead, it is wise to adopt interval training, to stretch, walking, yoga is all beneficial.

Thanks for reading.

Blessings and much love💐

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Negative emotions: 6 ways to deal with…😇

Hello everyone ! Have a wonderful and safe day 🙋🏻

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Scientists are yet to give a proper standard definition of emotion. Enough researches are done in the past and are still going on. Yet, it is quite challenging to define this experience of mind called ’emotion’. Emotion is usually a state of mind which is neurophysiological. It can be linked to the person’s personality, thought process, feeling, mood or temperament. It’s a mental state where he/she may experience either pleasure or displeasure. So, every day and every moment, a person’s emotional state may vary.

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Researches have revealed that the left side of the brain is a logical and more analytical half while the right side is imaginative, creative and emotional. There is a total of at least 27 emotions which appear in the human mind. Everday, both positive and negative emotions surface in the human mind throughout the day. As the flickering mind keep reacting and responding to the different internal and external experiences, so does the emotion keep changing. I think emotion/feelings have a lot to do with our subconscious mind. The subconscious mind, with its conditioning and tendencies, ingrained through our life journey. Therefore, depending on these tendencies, the emotional state may vary from individual to individual for the same human experience.

Having an emotion, pleasant or unpleasant, we blame it to the external environment. But we fail to acknowledge that our internal environment has a greater role to play than any external environment when it comes to our emotions. Here, I would like to emphasise more on the negative emotions that are generated in our mind daily because they have a toxic effect both on our physical and mental health. We can at least try developing a habit and make behavioural changes to reduce or try getting rid of them as much as practically possible for the sake of our wellbeing.

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The sources of negative emotions evolve through a toxic and adverse thought process like anger, pride, ego, greed, jealousy, hatred, lust, infatuation and so on. So, how do we stop ourselves or at least try getting rid of them daily? It is an ever-evolving process and learning experience that grows with time.

Six ways, we can try getting rid of them are :

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1. Replacement techniques: every time an unpleasant experience happens, the negative emotion of anger, pain, hurt, resentment appears. Further, the mental pattern of overthinking and ruminating makes it worst to bear. Being aware of our state of mind is an important step to initiate. And the slowly deliberate attempt of replacing the negative thinking pattern with a positive and a more constructive thought process. It is something that isn’t easy at all. But, it isn’t impossible either. It’s a habit that has to be grown and nurtured through time. Therefore, replacement with a better pattern is an efficient method.
2. Bring in the opposite action: Intentionally doing an act of service or showing good conduct even in a bitter experience. It can lead to a change in our mental state to a more positive environment and reduce the negativity. No matter what the other person’s reaction, you remain in a positive and gratitude state. It can help us get rid of negative emotion and maintain a balanced state of mind.

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3. The mind of service: Every individual is deep down selfish. We live, work, desire all the time for our own selfish needs. We feel we will be happier this way. But, we end up suffering because of our selfish desires and needs. We need to realise this sooner or later. The more, we grow towards an unselfish mind, a mind in service to others, the lesser is the negativity around.
4.A bigger picture: Whenever we breed a negative emotion towards a person or a situation, we tend to have a narrow perspective. We become selfish as our ego hurts, and our ‘sense of self’ is threatened. Realising this fault of our’s is a great help. It will help us to view the person or the situation in a wide broader picture. Therefore, we become less judgemental towards the state or the person.

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5. Nurturing positive emotions: We need deliberate efforts to boost positive feelings of compassion, kindness, love and gratitude. Nurturing these emotions can substitute negative emotions of anger, hatred and jealousy. Cultivating a habit of doing good to others can create good mental impressions and thereby bring good feelings of joy and happiness.

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6.Meditation: The daily practice of meditation enhances self-awareness. Through self-awareness, we can gain better clarity of mind. We have better control of our mind, emotions and actions.

Thanks for reading.

Blessings and much love to all 💐

 

Walking: 20 health benefits.

Hello everyone! Have a wonderful and safe day 🙋🏻

Why did I feel writing something about walking? Firstly, I believe in this form of fitness, and secondly, off course, for its incredible health benefits. Without stepping inside the gym, the concept of exercise and physical fitness in today’s time doesn’t seem to work. Either you are running the treadmill or using high-end gym apparatus to strengthen and shape your muscles. Unless you do such exercises, you feel you are not doing the right kind of exercise regime for your fitness. Such psychology commonly revolves around us.

Therefore, walking has been most underrated as an exercise form for fitness. Enough studies have been done in the past, which goes to show that walking can be an effective form of a workout as exercise. A simple walk around nature gives you enough mental and physical boost and can be helpful to reduce the anxiety and stress in our everyday life. A good 20- 30 mins of a walk at a moderate pace every day is enough to give you the immense health benefits, your desired fitness level and reach your weight loss targets. Though running utilizes a more exaggerated level of energy, more pressure on the muscles but walking at a medium pace for a longer duration can give you the same desired results. Health markers have effectively shown the fitness and endurance level that can be attained by an everyday walk.

20 such amazing health benefits:

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Pic courtesy: Haven Pharmacy.

Thanks for reading.

Blessings and much love to all 💐

Silent Saturday 🤗

Hello everyone! Have a wonderful and safe Saturday 🙋🏻‍♀️

While strolling around my neighbourhood, I clicked some pics yesterday, which I would like to share with you all. Spring is splendid here around this time in the Netherlands. Hope you will like them.

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Thanks for reading.

Blessings and much love to all 💐

8 truths of Leaky gut syndrome 🙌

Hello everyone ! Have a wonderful and safe day 🙋🏻

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Time and again, it has been proved by extensive Medical researches that most of the chronic illnesses, including autoimmune disorders, type 1diabetes, irritable bowel disorders, migraine are all associated with gastrointestinal disorders. A patient who suffers from chronic symptoms’, the history should be thoroughly investigated for an underlying food or lifestyle habits that may be co-related.
Our body is not a single entity, nor each of its organs works independently of each other. Every structure, including the skin, tissues, mucosal lining, organ, system including a huge colony of microbiota are all interconnected and work together as a biological system. Not only this, the immune system, biochemical processes, endocrine and the autonomic nervous system, are all very much interdependent. Therefore, while considering any chronic disorder, the entire system has to be taken into account, including food habits and lifestyle in the process of management of such illnesses.

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1. The food, we eat reaches the intestines where they are bind to enzymes where filtration and absorption take place. Then, the nutrition of the food is absorbed in the bloodstream through the intestinal barrier. Without digestion, the food cannot escape directly through the intestinal/gut wall. The intestinal lining is typically intact and tight. It doesn’t let food, bacteria or toxins to escape directly to the bloodstream. Nutrients of food also absorbed through small villi on the intestinal wall. Usually, there are tiny holes of 1-7 microns in the gut lining through which the nutrition permeates into the bloodstream. When there is Leaky gut, the holes become bigger about 200-300 microns, and the intestinal villi are damaged too because of which the intestinal integrity is lost. That is the reason leaky gut is also called intestinal permeability. There is directly permeability on the gut lining through which the food material, bacteria, toxins escape into the bloodstream. The immune system comes into play and starts reacting. There is extensive inflammation of the intestinal lining and its structures. There is swelling and slowly scarring of the intestinal walls.

2. Evidence has proved that genetic predisposition is one of the leading causes of leaky gut. But, emerging researches have shown the not only DNA is to be blamed alone. Lifestyle conditions like high gluten diet, fat, sugar-rich diet, smoking, alcohol, stress, pain killers (non-steroidal anti-inflammatory drugs) and food intolerance are some of the common conditions predisposing leaky gut. Therefore, leaky gut commonly found in chronic conditions like Celiac disease, irritable bowel syndrome, Crohn’s disease, HIV/AIDS, cystic fibrosis, chemotherapy and radiotherapy patients. Leaky gut not only creates symptoms in bowel disorders but also linked to most conditions of autoimmune origin. It may be associated with autoimmune diseases like Lupus, Type 1diabetes, multiple sclerosis, rheumatoid arthritis, psoriasis, Chronic fatigue syndrome, asthma, allergies and mental illness. Autoimmune disorders are difficult to diagnose and treat. They can be managed and controlled but has no permanent cure.

3. Trigger factors of leaky gut are like a gluten-rich diet, dairy-rich, soy food or drugs like antibiotics or over the counter pain killers like aspirin, acetaminophen which may disturb the intestinal lining and cause leaky gut. Such triggers lead the immune system to be activated, causing an immune response in the body to produce antibodies against our own body’s intestinal tissue lining, causing inflammation. This inflammation can increase the intestinal permeability that is the escape of food and toxins directly into the bloodstream leading to symptoms like pain, diarrhoea, joint pain, fatigue, headache and depression. As Leaky gut is associated with a number of symptoms, so, it is called Leaky Gut syndrome. 

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4. Common symptoms are
Diarrhoea, Constipation
Pain abdomen, bloating
Skin rashes like acne, eczema, rosacea
Brain fog, memory loss
Depression
Chronic Fatigue
Joint pain.

5. Though strong evidence shows that many chronic conditions are associated with an underlying cause of leaky gut. Leaky gut is still not considered an official medical diagnosis, nor it has a standard protocol of treatment. A proper detailed history of the patient can detect the leaky gut condition. Therefore the management also differs from individual to individual depending on the full range of trigger factors.

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6. Diet and lifestyle changes do help a great deal in such conditions. Drugs that suppress the immune response and also to control the inflammation are required in some cases. The most important message is that we know our body better than anybody else. Even if we go to the best of the specialist physician, we should do what works best for us. Never stop self investigating and self-analysing yourself about why and what may trigger or lead to such symptoms. Be your observer, and make changes accordingly, which may be very helpful.

7. Hold on to basics. As, from my own experience, the best thing is leading a simple life; more fundamental is food and lifestyle, less is the list of complications or symptoms of chronic illnesses. Stick to the essential food habits that you may have inherited from your ancestral lineage because that’s how your genetic makeup and your body is comfortable. Follow work, exercise and sleep balance. Always maintain calmness of mind by using techniques of meditation and mindfulness because a healthy mind has a high impact on the physical body.

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Other measures that can be beneficial are:
To limit the amount of carbohydrate from the diet.
To eat more of fermented food (Kombucha, sauerkraut, kimchi, yoghurt)
Limiting dairy products and using more probiotics in the diet.
Eating more of soluble fibres in the diet.
Limiting the use of antibiotics and pain killers and using them only when necessary.

8. Vitamin deficiency of D, A, C, Zinc are related to increased intestinal permeability. So, dietary sources and vitamin supplements can be helpful to some extent. Vitamin D also suppresses inflammation in the gut. Certain supplements like Curcumin, L glutamine, collagen peptides, Zinc and probiotics are also helpful in some instances.

Thanks for reading.

Much love and blessings for all 💐

 

Mucus facts 👃🤧

Hello everyone! Have a wonderful and safe day 🙋🏻

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Every day, in our environment, we breathe in loads of pollutants, allergens, pathogens like viruses, bacteria and fungi, which enter into our system. Once they enter, the interaction of our immune system starts responding. So the process of filtration, defence and lubrication takes over. That’s how the mucus comes into play.

Mucus is a slimy secretion which is produced by the mucus glands on the tissue lining of many organs in the body. Its primary function is protective. It protects the particular organ from drying, catch hold of dust particles, foreign bodies, germs, microbiomes from getting inside our body. It also contains specific enzymes to kill the bacteria and pathogens and prevent us from getting infected. We produce at least 1.5 litres of mucus every day. Therefore, every day, mucus is created and perform its function of protection and hydration.

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We start experiencing mucus in our throat, mouth, sinuses when produced in excess. The organs that usually produces mucus are:

Nose
Throat
Sinuses
Lungs
Gastro intestinal tract.

Facts related to mucus:

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1. Mucus excess production is usually not a medical problem unless associated with other symptoms in the body or abnormal colour of the ooze. When you have a yellow to greenish mucus, it is usually due to cold. When you have blood-tinged mucus in the nose, it is generally due to dryness or scratching or forcefully blowing of the nose. Mucus, when produced in the lungs, is called phlegm. When you have blood in the mucus or phlegm, it is mainly infection or irritation in the lungs. It is usually not that serious. But, when there is excessive and frequent blood in the mucus, you need medical attention.
2. Excessive mucus produces common symptoms like sneezing, nasal irritations, nasal stuffing, nasal blockage, sore throat and headache. In such cases, slime is usually slippery and watery.
3. When mucus gets thickened in the throat and lungs, this is mainly due to congestion in the lungs and upper respiratory tract. The person may have breathing difficulty or problem in swallowing.

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4. Sometimes, thickened mucus is produced due to conditions like smoking, air pollution, not drinking enough water, drinking too many caffeinated drinks like tea or coffee and alcohol, or being in airconditioned air for a long time.
5. Certain medical conditions which cause overproduction of mucus are Allergies, Sinusitis, Common cold, acid reflux, certain lung conditions like COPD, chronic bronchitis and asthma.

Simple measures to get rid of mucus are :

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1. The best home remedy to clear the throat from mucus is the saltwater gargling which I recommend as this measure is very helpful for me too.
2. Keep yourself hydrated by consuming enough water.
3. Over the counter medicines, the expectorant, mucolytics, liquorice tablets are useful to some extent.
4. Elevating the head by using an extra pillow while lying down has been effective in some people.

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5. Having certain kind of food items like Pineapple ( contains an enzyme bromelain which has anti-inflammatory properties), ginger, turmeric, apple cider vinegar are helpful to reduce the mucus.

Thanks for reading.

Blessings and much love to all 💐

 

 

Thymus: Forgotten yet most crucial 🙌

Hello everyone ! Have a wonderful and safe day 🙋🏻

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This Coronavirus Pandemic has created havoc within us in these couple of weeks. Thousands of people are affected and already killed by the virus. In today’s world, it has created an atmosphere of panic, fearfulness which has greatly affected our mental health. We were never prepared for such Pandemic. It’s also true, that we can never avoid such naturally acquired disaster. But, we can at least armed our bodies better by start building up a strong, powerful immune system.

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Therefore, to take proper care for our body, we need to be more aware and more informative about how our body’s natural defence system function. Concerning our immunity and the immune system, Thymus is an important gland that plays a vital role. This lymphoid gland seems to be an underrated gland that is hardly discussed. People know or give very little importance about this gland. But this gland plays the most significant role in building immunity in our body by supporting the immune system. This is a small gland which lies behind the sternum (the chest bone). It usually atrophies as ageing progresses. But its function remains intact lifelong. Its main function is that it supplies the defence cells of the White blood cells army of Immune system which are responsible to fight against viruses and cancers cells.

img_0746Certain type of precursor cells originate from the stem cells in the bone marrow of bones and go through the bloodstream to the thymus gland where they mature and are trained to perform their specific functions of defence. Thymus secretes hormones like Thymosine which helps in the development and maturation of these cells. Not all cells produced mature and make through a very specific selection and training process. Many of them die within the thymus. Only 1-2 % of the cells become ready to perform their function of defending against harmful pathogens and cancer cells. Therefore, these matured and trained cells are released in the lymphatic system to perform their specific functions. The different cells released from the thymus are categorised as T (thymus) cells and B (bone marrow) cells. The T-cells mainly fight against antigens and cancer cells.

T-cell types :
#Natural killer T-cells fight against viral infections. They release certain chemicals like Cytokines which can kill the viruses or other pathogens along with the affected cells.
#Helper T-cells not necessarily kill the viruses but tagged them as ‘harmful’ so that the natural killer cells can eliminate these antigens. So, the helper T- cells help in coordinating the immune system.
#Regulatory T- cells mainly control and regulate the immune system. it naturally keeps the balance. If this is not done, then T-cells will attack the body’s own tissues leading to autoimmune conditions. The body may suffer from different autoimmune conditions like various inflammations and allergies. So, the function of this regulatory cell is very important to balance the immune defence system.

B-cells mainly produced antibodies. There are a variety of antibodies. The antibodies do not kill the pathogens but instead, they tag and segregate them as harmful viruses, bacteria, fungi or parasites. So, the natural killer cells can destroy them. Our body can produce as many as millions of antibodies which can identify different specific pathogens and tagged them accordingly.

Fortunately, it is amazing to know that our body has been naturally equipped with such a powerful strong immune system with Thymus playing an important role. We are gifted with a very sophisticated defence immune system. But, as we age, the thymus gland slowly atrophied, become smaller and smaller in size. So the release of matured and trained T-cells and B-cells from the Thymus is slowly reduced too. Therefore, our immune system gets weaker and weaker and we become susceptible to diseases and infections.

So, how do we maintain and keep our immune system function intact and powerful? To support the thymus gland and the immune system from functioning at their optimal potential, we need to adopt a healthy lifestyle: Healthy eating, low-stress level and meditation, exercise.

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1 Vitamin D: This particular vitamin is anti-inflammatory and is very useful in the development and maturation of Helper and Regulatory T cells which are integral in the immunity defence army of cells. Dietary sources are best and supplements only given under clinical recommendation. Not to forget, sunlight is an important source of vitamin D. So, being in the sun for at least 15 mins a day can be very beneficial.

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2. Iodine is important because it helps in the process and maturation of Natural Killer cells.

3. Zinc: Another important mineral which greatly supports the immune system and defends us from the invasion of pathogens. Food chart is given in my previous post on Zinc: https://wordpress.com/post/healthhappinesshealing.org/3137

Stress Management mind map
Stress Management mind map, business concept background

4. Stress: Enough has been talked and written about stress which may harm our body and the immune system. Therefore, we need to control our stress level every day by adopting different stress-relieving tips and keep ourselves calm.

Thanks for reading.

Blessings and much love to all 💐

Vincent Ehindero Award: 1 and 2 🙌

Hello everyone ! Have a wonderful and safe day 🙋🏻

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I am very delighted to announce that I have been nominated for this award, twice by 2 wonderful bloggers Ritisha of https://ritisha.blog and  Anushka of https://4anushka22.wordpress.com. I am very thankful to both of them and wish them great success. Both of the blogs are very interesting and insightful. Friends, do visit their respective blog whenever you have time.

Now, coming to the award, the rules are

  •   Thank the person that nominated you with a link to their blog.
    • Make a post of the award (with a photo).
    • Post the rules.
    • Ask 5-10 questions of your choice.
    • Nominate 10-30 other bloggers.
    • Follow Vincent Ehindero at vincentehindero.wordpress.com (to qualify for free blog promotion and shoutout and more blogging opportunities).

This time, I am answering Ritisha’s questions as I have already answered Anushka’s questions in another Blogger award.

The Questions:
1 What is your favourite aspect of blogging?
My favourite aspect of blogging is that I have learned to be more expressive when it comes to writing. Another aspect is that I have learned so much from the different variety of posts on different subjects from my fellow bloggers.
2 What is your favourite social media platform, and why?
I am not a fan of social media. But since, I am blogging, I have started to give attention to my different social media accounts.

3 Are you more of an indoors or outdoors person?

I am both an indoor and an outdoor person. I, enjoy both the spaces at different time.
4 Tell me a weird fact about yourself!
As I age, I have learned to be spiritual and keep listening to spiritual talks.
5 What is your favourite season?
I love the springtime as Nature is at it’s best. This time around, due to lockdown, I have missed the pleasure.
6 What is your favourite memory?
I do have some beautiful memories of my childhood. Another beautiful memory is when my son was born.
7 Cats or dogs?
I love dogs.
8 If you were an only child, would you wish to have siblings?
I have 2 siblings. When it comes to my son, he never wanted a sibling.
9 What is your favourite ice-cream flavour?
I love the chocolate flavour.
10 What three wishes would you ask from a genie?
As of now, I would always ask for a beautiful, green planet with peace and harmony and of course Coronavirus free.

As for the Nominations, it is very difficult to choose any name. I love and respect each one of my fellow bloggers. They are all so wonderful people. I am privileged to be with them under the same platform. Therefore, I nominate all of them. Whoever feels, can take this award and answer the same questions as above.

Thanks for reading.

Blessings and much love to all 💐